The mindbodygreen Podcast

mindbodygreen

The mindbodygreen podcast features host Jason Wachob, founder & co-CEO of mindbodygreen, engaging in open, honest conversations with the people shaping the world of well-being. Join us to expand your mind.

440: How to prevent & reverse cognitive decline | Neurologist Dale Bredesen, M.D.
2d ago
440: How to prevent & reverse cognitive decline | Neurologist Dale Bredesen, M.D.
Dale Bredesen, M.D.: “Get that heart rate going, and it will pay dividends in the long-run.”  Bredesen, a neurologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the future of addressing Alzheimer’s disease, plus: - What medical schools get wrong about Alzheimer’s treatment (~00:31) - Dale’s protocol to enhance cognition (~03:39) - How to mitigate risk factors for Alzheimer’s (~06:37) - Why everyone should get a cognoscopy (~09:49) - Top labs to get to assess your cognition (~11:57) - The stages of cognitive decline & when to intervene (~18:41) - How to eat to prevent cognitive decline (~21:48) - The best grocery list for brain health (~26:47) - How to get more bang for your buck with strength training (~32:17) - The brain benefits of saunas (~36:53) - How light exposure impact your brain (~39:07) - How your oral microbiome affects your brain (~41:53) - Will we ever be able to cure Alzheimer’s? (~48:20) Referenced in the episode: - Dale's books, The End of Alzheimer's, The End of Alzheimer's Program, and The First Survivors of Alzheimer's. - Dale's trial in the Journal Of Alzheimer's Disease. - apoe4.info - Learn more about getting a cognoscopy. - A study on exercise & BDNF. - mbg Podcast episode #404, with Maria Shriver & Patrick Schwarzenegger. - Shop KAATSU bands. - A study on saunas & brain health. - A study on vitamin D status & brain health. - Learn more about MyPerioPath. Take 25% off our nootropics with code BRAINCODE. Cannot combine with gift cards or other discount codes. Apply code at checkout. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
439: The Okinawa miracle diet & how to live to 110 | Bestselling authors Héctor García & Francesc Miralles 
6d ago
439: The Okinawa miracle diet & how to live to 110 | Bestselling authors Héctor García & Francesc Miralles
Héctor García and Francesc Miralles: “Never retire from what you love to do.” Héctor and Francesc, anthropologists and bestselling authors, join mbg co-CEO, Jason Wachob, to discuss how centenarians live, eat, and move, plus: - What is Ikigai (~01:05) - How people in Okinawa live to 100 (~04:30) - How smiling can help you live longer (~08:08) - Why you should stay physically & mentally active (~10:55) - How to identify your Ikigai (~14:12) - How to find purpose outside of work (~19:43) - The benefits of Morita therapy and logotherapy (~27:45) - How Okinawans eat for longevity (~32:00) - The magic of green tea (~44:54) - Why natural movement is key for well-being (~46:03) - The health benefits of forgiveness (~51:32) - Why retirement may not be the best option (~52:43) Referenced in the episode: - Héctor and Francesc's book, Ikigai: The Japanese Secret to a Long and Happy Life. - WHO data on life expectancy in Japan. - A study on early retirement and mortality. - A study on green tea and longevity. - mbg Podcast episode #356, #298, #157, and #33, with Dan Buettner. Take 20% off our longevity & vitality collection with code LONGEVITYPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
438: How a PhD reversed her dairy intolerance & lost 100 pounds | metabolic health expert Alexis Cowan, Ph.D.
Sep 26 2022
438: How a PhD reversed her dairy intolerance & lost 100 pounds | metabolic health expert Alexis Cowan, Ph.D.
Alexis Cowan, Ph.D.: “Ultimately, the best diet is the one that's balanced and not overly restrictive." Alexis, a Princeton-trained metabolic health expert, joins mbg co-CEO, Jason Wachob, to discuss how to optimize your gut health and maintain a healthy weight, plus: - Alexis’ personal weight loss journey (~00:31) - The link between gut health & metabolism (~12:33) - How to optimize metabolically healthy gut bacteria (~17:45) - Why you shouldn’t peel your apples (~18:50) - Why people struggle maintaining a healthy weight (~21:53) - How much strength training you need for a healthy metabolism (~27:05) - The role of leaky gut in weight management (~32:22) - How Alexis reversed her dairy intolerance (~36:06) - The best diet for a healthy metabolism (~40:02) - The best sources of plant-based protein (~46:00) - How to drink coffee without messing with your gut (~49:56) - Why you should always drink filtered coffee (~53:29) Referenced in the episode: - A study on Akkermansia muciniphila and longevity. - The Immunity Code, by Joel Greene - A study on 2'-FL and bifidobacteria. - A study on insulin resistance & muscle. - A study on unfiltered coffee & mortality. - Check out Danger Coffee. - Follow Alberto Perlman. Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
437: Blood sugar hacks & how to avoid a metabolic hangover | Lauren Kelley-Chew, M.D.
Sep 22 2022
437: Blood sugar hacks & how to avoid a metabolic hangover | Lauren Kelley-Chew, M.D.
Lauren Kelley-Chew, M.D.: “The same food that you eat in the morning versus the night will have a different glucose response.” Lauren, a physician and Head of Clinical Product at Levels, joins mbg co-CEO, Jason Wachob, to discuss all things blood sugar balance, plus: - The link between blood sugar & anxiety (~00:46) - How to test your insulin levels (~05:18) - How to minimize blood sugar spikes (~10:10) - The best types of exercise to balance blood sugar (~14:49) - Why you should consume vinegar before a meal (~19:30) - The best & worst alternative milks for blood sugar (~22:27) - The best breakfasts for blood sugar balance (~26:25) - How to eat bread without spiking your blood sugar (~29:56) - Why you should eat leftover sweet potatoes (~32:14) - Surprising foods that can spike your blood sugar (~35:19) - Why you can eat more carbs at breakfast (~37:43) - The role of sunlight in metabolic health (~43:35) - How to optimize kids’ blood sugar levels (~46:18) - Who shouldn’t wear a continuous glucose monitor (~51:45) - How long you should actually wear a glucose monitor (~55:03) - The link between social connections & metabolic health (~56:17) - Shocking food pairings that can impact blood sugar (~01:01:13)  Referenced in the episode: - Check out Levels. - Follow Lauren on Instagram. - A study on insulin resistance & depression. - A study on vinegar & metabolic health. - A review on dairy & metabolic health. - A study on natural light & glucose levels. - The Roseto study. - BaseCulture keto bread. - mbg Podcast episode #434, with Amy Sapola, PharmD - mbg Podcast episode #427, with Ben Bikman, Ph.D. - mbg Podcast episode #342, with Casey Means, M.D. Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237. We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.com. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
436: Optimal protein & strength training for longevity | Functional medicine doctor Gabrielle Lyon, D.O.
Sep 19 2022
436: Optimal protein & strength training for longevity | Functional medicine doctor Gabrielle Lyon, D.O.
Gabrielle Lyon, D.O.: “Muscle is the organ of longevity, and it really dictates everything about health and wellness.” Gabrielle, a functional medicine physician, joins mbg co-CEO, Jason Wachob, to discuss what you need to know about muscle-centric medicine, plus: - Why muscle is the organ of longevity (~01:02) - How much muscle mass you need for a longer life (~02:55) - The best exercises in your 20s, 30s, 40s, 50s & beyond (~11:49) - How long you actually need to workout to reap the benefits (~20:16) - Why your workouts should always be somewhat challenging (~28:26) - Why Pilates alone is not sufficient (~32:15) - How much protein you need to maintain muscle mass (~40:27) - Why you should look at the leucine content of your food (~49:25) - The top plant & animal sources of protein (~53:50) - How to know if you actually need protein post-workout (~55:11) - How gaining muscle mass can ultimately help you lose weight (~58:12) Referenced in the episode: - Learn more about Gabrielle and muscle-centric medicine. - A paper on exercise as medicine for chronic disease. - ISSN paper on protein intake. - A study on protein overfeeding & body fat. - Learn more about Andy Galpin, Ph.D. - A study on adolescents, protein intake & healthy eating habits. - A study on protein intake & "younger" muscles.  We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.com. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
435: The power of morning routines & self-discipline | NYT bestselling author Ryan Holiday
Sep 15 2022
435: The power of morning routines & self-discipline | NYT bestselling author Ryan Holiday
Ryan Holiday: “Discipline makes whatever you do great.” Ryan, a No. 1 New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to practice self-discipline for long-term success, plus: - How abundance can make you unhappy (~00:35) - How to become good at self-discipline (~04:28) - Why you shouldn’t have iMessage on your computer (~08:39) - How routines help you succeed (~11:09) - Why you shouldn’t check your phone first thing in the morning (~15:48) - The mental benefits of a clean workspace (~18:14) - How to get over a creative slump (~30:34) - The importance of small wins & taking one step at a time (~32:50) - How to maintain long-term happiness & success (~42:48) - How self-discipline can make you successful (~46:59) Referenced in the episode: - Ryan's newest book, Discipline Is Destiny: The Power of Self-Control. - Check out all of Ryan's bestselling books. - mbg Podcast episode #213 and #166, with Ryan. - The Power Broker, by Robert A. Caro. - mbg Podcast episode #350, with Gretchen Rubin. - Listen to Mark Zuckerberg on The Joe Rogan Experience. - Endurance, by Alfred Lansing. - mbg Podcast episode #408, with Troy Aikman Take 25% off probiotic+ with code PROBIOTICPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
434: The best foods for blood sugar balance, heart health & metabolism | Functional medicine expert Amy Sapola, PharmD
Sep 12 2022
434: The best foods for blood sugar balance, heart health & metabolism | Functional medicine expert Amy Sapola, PharmD
Amy Sapola, PharmD: “Get in as much color with your food as you can. Color is phytonutrients, and color is that sensory experience.”  Amy, a functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss the all-time best nutrition hacks, plus: - Why blood sugar balance is critical for optimizing metabolism (~04:04) - How vegetables can increase your happiness (~07:38) - Why some processed foods don’t spike your blood sugar (~10:44) - Why you should boil your sweet potatoes (~12:36) - Why regenerative agriculture is crucial for health (~18:48) - How Amy prescribes food to her clients (~24:35) - Why you shouldn’t peel your vegetables (~29:51) - The best foods for heart health (~33:07) - The No. 1 most underrated & nutrient-dense vegetable (~34:05) - How to shop sustainably for food & clothing (~38:40) - The health benefits of making your meals aesthetically pleasing (~43:37) Referenced in the episode: - A study on vegetable consumption and happiness. - Learn more about the Culinary Vegetable Institute. - An mbg article on the Mediterranean diet. - Check out Jennifer Rubell's art. - Learn more about The Chef's Garden. - The CDC's list of powerhouse vegetables. Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237. We hope you enjoy this episode sponsored by Cotton, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
432: How nutrient-poor soil affects your health & why Bill Gates is buying so much farmland | David R. Montgomery, Ph.D. & Anne Biklé
Sep 1 2022
432: How nutrient-poor soil affects your health & why Bill Gates is buying so much farmland | David R. Montgomery, Ph.D. & Anne Biklé
David R. Montgomery, Ph.D. & Anne Biklé: “We're losing about 33% of our ability to feed ourselves globally each year to ongoing soil loss and soil degradation.”  David and Anne, husband and wife duo and co-authors, join mbg co-CEO, Jason Wachob, to discuss how to get the most nutritional bang for your buck, plus: - What we’re getting wrong with farming & agriculture (~02:00) - How we can nurture the soil & feed everyone (~07:09) - The health benefits of eating organic food (~11:51) - The importance of grass-fed meat (~23:05) - Link between omega-3’s & immunity (~27:35) - How the soil can change the flavor of your food (~31:13) - How to know if you’re a “supertaster” (~35:16) - The connection between soil health & longevity (~39:30) - How to support farmers & rebuild soil health (~42:29) - What Bill Gates is really doing with all that farmland (~45:56) - The link between flavor & your health (~55:31) Referenced in the episode: - David & Anne's newest book, What Your Food Ate: How to Heal Our Land and Reclaim Our Health. - UN's 2015 Global State of the Soil report. - David's previous book, Growing A Revolution. - David & Anne's previous book, The Hidden Half Of Nature. - A 1993 study on the mineral differences between organic & conventional food. - A 2001 study on organic crops & vitamin content. - A 2014 study on organic food & phytochemicals. - A study on tomatoes' flavor profile & phytochemicals. We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
431: The best time to stop eating & fasting as medicine | Journalist Steve Hendricks
Aug 29 2022
431: The best time to stop eating & fasting as medicine | Journalist Steve Hendricks
Steve Hendricks: “We have what seems to be a cure for high blood pressure, and no one knows about it.” Steve, a journalist and author, joins mbg co-CEO, Jason Wachob, to discuss the best time to eat for your health, plus: - A comprehensive history of fasting (~01:17) - How fasting became a therapeutic tool for well-being (~12:54) - How fasting can both protect & repair your health (~18:33) - The science-backed benefits of a water only fast (~22:51) - How fasting can help reduce side effects from chemotherapy (~29:56) - The case for eating a bigger breakfast (~40:48) - The best foods to ease you out of a fast (~50:33) - Steve’s personal fasting routine (~56:07) - The future of fasting as medicine (~01:02:15) Referenced in the episode: - Steve's book, The Oldest Cure In The World. - Read Henry Tanner, M.D.'s biography, Forty Days Without Food! - An mbg article on intermittent fasting. - Learn more about Alan Goldhamer, D.C. and the TrueNorth Health Center. - A study on fasting and blood pressure. - Valter Longo, Ph.D.'s study on fasting and chemotherapy. - mbg Podcast episode #47, with Valter. - Learn more about Satchin Panda, Ph.D's research. - A study on earlier eating windows and weight loss. - A study on earlier eating windows and the autophagy gene. - A study on earlier eating windows and cardiometabolic health. - Michael Greger, M.D.'s Nutrition Facts website. - Learn more about fasting clinics on Hendrick's website. Note: This episode is about fasting and its potential benefits as a healing modality. There will be discussion around food restriction, and if that's a topic that's hard for you, feel free to skip this one! Also, water-only fasts are done in clinical settings, and they should not be attempted on your own. Taking care of yourself is always priority No. 1. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
429: Why we fail at nutrition & weight loss goals | Behavioral sustainability scientist Michelle Segar, Ph.D.
Aug 22 2022
429: Why we fail at nutrition & weight loss goals | Behavioral sustainability scientist Michelle Segar, Ph.D.
Michelle Segar, Ph.D.: “How we feel while we exercise determines whether we keep doing it or not.”  Michelle, a behavioral sustainability scientist and lifestyle coach, joins mbg co-CEO, Jason Wachob, to discuss how to make healthy eating changes that actually stick, plus: - What we’re getting wrong with nutrition & fitness changes (~01:02) - Why you shouldn’t put healthy behaviors on autopilot (~07:04) - 4 decision disruptors that can sabotage your well-being goals (~15:49) - How to handle unhealthy temptations in your environment (~21:39) - Why “perfect” diets ultimately fail (~25:20) - The key to losing weight & keeping it off (~34:59) - How to identify your “why” behind your nutrition goals (~45:59) - Why you should make space for challenges on your well-being journey (~49:39) Referenced in the episode: - Michelle's book, The Joy Choice. - Take Michelle's decision disruptor quiz. - A study on exercise motivations. - A study on diet flexibility and weight loss. - A study on enjoying exercise. - Learn more about Robert Cialdini, Ph.D. - mbg Podcast episode #294 and #197, with Jud Brewer, M.D., Ph.D. - mbg Podcast episode #322, with Kristin Neff, Ph.D. We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
428: The antidote to burnout | ICU surgeon Stephen Trzeciak, M.D.
Aug 18 2022
428: The antidote to burnout | ICU surgeon Stephen Trzeciak, M.D.
Stephen Trzeciak, M.D., MPH: “The key to resilience is relationships.” Stephen, an ICU surgeon and physician scientist, joins mbg co-CEO, Jason Wachob, to discuss how serving others can benefit your health, plus: - How a lack of compassion leads to burnout (~02:27) - How to act upon 9 empathy opportunities every day (~09:49) - How gratitude gives you health benefits (~12:47) - Why you should avoid asking yes or no questions (~18:51) - How to compartmentalize emotionally exhaustive work (~24:39) - The role of hope in the healing process (~35:09) - How the people you associate with can impact your health (~40:32) - How your smile can save a life (~52:31) Referenced in the episode: - Stephen's new book, Wonder Drug. - Stephen's previous book, Compassionomics. - A study showing you have 9 empathy opportunities every day. - A study on volunteering and cardiovascular health. - A study on purpose and longevity. - A study on asking the right questions. - A study on hope and recovery. - Learn more about Thomas Joiner's research. Trigger warning: This podcast includes mentions of suicidal ideation. You're never alone. If you or someone you know are struggling, call the Suicide & Crisis Lifeline at 988 or visit suicidepreventionlifeline.org.  We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
427: How to optimize your metabolism | Metabolic scientist Ben Bikman, Ph.D.
Aug 15 2022
427: How to optimize your metabolism | Metabolic scientist Ben Bikman, Ph.D.
Ben Bikman, Ph.D.: “The single greatest predictor of a good night of sleep is if I go to bed on an empty stomach.” Ben, a metabolic scientist with a doctorate in bioenergetics, joins mbg co-CEO, Jason Wachob, to discuss how to eat, sleep, and exercise your way to a healthy metabolism, plus: - How to eat carbs without spiking your blood sugar (~09:19) - The best sources of plant-based protein (~14:21) - The worst seed oils for your health (18:45) - What Ben eats in a day for a healthy metabolism (~27:05) - How to guarantee a healthy diet for your kids (~30:22) - The best type of exercise for metabolic health  (~36:35) - The benefits of collagen supplements (~32:53) - How to avoid feeling anxious before bed (~45:49) Referenced in the episode: - Ben's book, Why We Get Sick. - Shop mbg beauty & gut collagen+. - Shop Ben's meal-replacement shake on getHLTH. - A study on splitting up aerobic and resistance exercise and overall health. - A study on social connections and longevity. - A study on collagen supplementation and strong nails.* We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
424: We may need to reconsider the power of antidepressants | Internal medicine doctor Austin Perlmutter, M.D.
Aug 4 2022
424: We may need to reconsider the power of antidepressants | Internal medicine doctor Austin Perlmutter, M.D.
Austin Perlmutter, M.D.: “Is inflammation involved in our poor mental health epidemic today? I believe the answer is yes.”  Austin, an integrative medicine doctor and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the complicated link between depression and serotonin, plus: - How to treat depression beyond medication (~13:01) - How to prevent depression before it becomes a problem (~14:32) - How social media and the news can contribute to inflammation (~16:57) - How to identify inflammatory relationships (~28:27) - Top foods for brain health (~30:05) Referenced in the episode: - Austin's book, Brain Wash. - Visit Big Bold Health. - Study in Molecular Psychiatry on the role of serotonin in depression. - mbg article discussing this study. - Austin's Instagram video discussing the serotonin study. - A study on the Mediterranean diet and depression. - Shop Himalayan tartary buckwheat. Jason's homemade Perfect bar recipe: - 1 ½ cup Santa Cruz Organic Light, Crunchy Peanut Butter - ¼ cup Big Bold Health Himalayan tartary buckwheat - ¼ cup Sunfood Superfoods Raw Organic Milled Flaxseed - 2 tbsp Lakanto Monkfruit - 1 tbsp Wholesome Raw & Unfiltered Organic White Honey - 1 handful (or whatever feels good) of Hu Chocolate Gems. - Mix nut butter, flours, honey, and monkfruit in bowl. - Lay out batter in a glass pan over parchment paper, and even out with a roller. - Drop in as many gems as you like. - Put in freezer for 90 minutes, then put in the fridge and slice up into squares.  We hope you enjoy this episode sponsored by Sonos, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.